How to Hit 30g Fibre Daily for Better Gut Health (Without the Bloat)

Increasing your fibre intake can significantly improve gut health and overall well-being. With over 90% of women and 97% of men not meeting daily fibre recommendations, this accessible nutrient offers real potential for digestive wellness, weight management, and longevity through simple, affordable dietary changes.

Beyond digestion, fibre directly influences your gut microbiome—the foundation of immune function, mental clarity, and metabolic health. Small, gradual changes to your fibre intake can drive meaningful improvements in how you feel every day.

Understanding Fibre Types and Their Benefits

Fibre is a plant-based carbohydrate that your body cannot digest, making it calorie-free yet functionally powerful. Different types work together to support your health:

Soluble Fibre absorbs water to form a gel-like substance that slows digestion, allowing better nutrient absorption in the colon. This type helps you feel satisfied longer, lowers cholesterol, and stabilises blood sugar. Top sources include beans, oats, apples, and raspberries.

Insoluble Fibre doesn't dissolve in water. Instead, it adds bulk to stool, promoting efficient waste elimination and preventing constipation. Wholegrain bread, brown rice, carrots, and celery provide excellent insoluble fibre.

Viscous Fibres found in oats, seeds, and some fruits and vegetables slow down sugar absorption and reduce blood sugar spikes.

Fermentable Fibres in foods like oats and legumes help beneficial bacteria in your large intestine grow, enriching your gut microbiome.

All these fibre types work together to keep you healthy, supporting everything from digestive comfort to disease prevention.

How Fibre Supports Your Gut Microbiome

Fibre serves as primary fuel for billions of beneficial microbes in your digestive tract. Without adequate fibre, these microbes begin consuming your stomach's protective mucus lining, leading to indigestion, discomfort, and inflammation. Limit alcohol and NSAIDs (aspirin, ibuprofen), as these compound stomach lining damage.

There's a two-way communication between your brain and your gut—the gut-brain axis. A healthy microbiome, fed with prebiotic fibre that boosts beneficial bacteria, can potentially reduce anxiety and depression risk. Clinical trials suggest certain fibres can help improve mood and, in people over 60, may even support better cognition.

Soluble fibre delivers beneficial bacteria and nutrients directly to your gut, promoting regular bowel movements while stabilising blood sugar and cholesterol levels. Insoluble fibre creates the bulk needed for smooth elimination. If you're experiencing loose or watery stool, increasing insoluble fibre can help restore digestive balance.

Evidence-Based Health Benefits

Research shows that people who consume adequate fibre tend to live longer, have less cardiovascular disease, fewer cancers, and lower risk of conditions like diabetes. Additional benefits include:

Digestive Regularity: High-fibre foods combined with adequate water intake provide natural constipation relief and support comfortable digestion.

Cholesterol Management: During digestion, fibre binds to fats and cholesterol in the small intestine, preventing bloodstream absorption and supporting cardiovascular health.

Blood Sugar Stability: As an indigestible carbohydrate, fibre doesn't break down into sugars, preventing blood glucose spikes and supporting sustained energy levels.

Weight Management: Fibre increases satiety and slows digestion, helping control appetite and supporting healthy weight goals.

Mental Wellbeing: Emerging research suggests adequate fibre intake may help reduce anxiety and improve overall mood through the gut-brain connection.

Meeting Your Daily Fibre Target

How much fibre do you need? Men should aim for 38 grams daily. Women need 25 grams per day, increasing to 31-34 grams while breastfeeding. Children require 14-31 grams depending on age. The UK's NHS recommends 30g daily for adults, though average consumption sits around just 16.4g.

Important medical note: People with digestive conditions like Crohn's disease, diverticulitis, or IBS should consult healthcare providers before making significant dietary changes, as high-fibre diets may not be suitable for everyone.

When and how should you increase fibre? Start your day with water and include fibre with breakfast and throughout your meals. The key is gradual introduction—sudden dramatic changes can cause bloating, gas, and constipation as your gut adjusts. Increase slowly, notice how it feels, and take it from there. Always pair fibre increases with plenty of water throughout the day.

Signs you may need more fibre: Watch for persistent constipation, hunger shortly after meals, difficulty managing weight, or blood sugar fluctuations. These can signal inadequate fibre intake.

Simple Switches to Boost Fibre Intake

Small changes make a significant difference:

• Replace white bread with seeded wholegrain bread
• Swap white rice for brown rice, or go half and half
• Choose wheat biscuits, bran flakes, or porridge over low-fibre cereals
• Add seeds, nuts, fruit, or almond butter to yogurt or porridge
• Snack on almonds, kiwis, or popcorn instead of crisps and chocolate
• Include avocado, hummus, or extra salad in sandwiches
• Add beans or lentils to soups, stews, and pasta dishes
• Keep fruit and vegetable skins on when possible

Top Fibre-Rich Foods to Include

Soluble Fibre Sources: Apples, raspberries, strawberries, pears, nectarines, apricots, broccoli, kumara, avocado, whole-grain oats, nuts, seeds, beans, lentils, chickpeas

Insoluble Fibre Sources: Carrots, celery, tomatoes, cucumbers, spinach, wholegrain bread, barley, couscous, brown rice, bran, wholemeal pasta

Strategic combinations deliver multiple fibre types: wholegrain toast with avocado, bean-based salads with mixed vegetables, or jacket potatoes with baked beans.

When Fibre Supplements May Help

While whole foods should be your primary fibre source, supplements can help bridge dietary gaps when needed. Psyllium is a common supplement that provides soluble fibre to support bowel regularity.

For additional intestinal support, herbal formulations like Lower Bowel Support, that aids bowel regularity, or Food Enzymes to promote smooth digestion.

Supporting Your Body's Natural Detoxification

Some people find benefit in periodic focused cleansing support for their digestive system with a combination of fibre and soothing, detoxifying ingredients like the 14-day CleanStart kit.

Finding Your Balance

While social media trends around "fibre maxxing" have increased awareness of this important nutrient, the real focus should be on consistently meeting recommended targets rather than extremes. As nutrition experts emphasise, we should move away from obsessing over single nutrients and instead ensure we're getting a healthy, balanced diet overall.

Listen to your body. Add fibre gradually, stay well-hydrated, and notice how you feel. The goal isn't perfection—it's progress toward better gut health and overall well-being through simple, sustainable dietary improvements that work for your individual needs and lifestyle.